Master yoga inversions with the Yoga Trapeze

Introduction to Yoga Trapeze

Yoga Trapeze is a powerful, at-home yoga inversions tool from YOGABODY. YOGABODY transforms lives with science-based yoga. It will help you achieve optimal health in a fun, sustainable way. The Yoga Trapeze combines a therapeutic approach to pain relief into a fun fitness yoga swing. It is versatile as it can be used for yoga inversions, strength training, increasing flexibility, and pain management.

YOGABODY Yoga Trapeze Review 


Educational video & books and Pose chart


Multiple pricing options including $1 Trial and free bonuses


Lots of positive comments and reviews on


Free DVD Video Tutorials

We Like​

  • Made from high quality material by experience yoga professionals 
  • Very versatile device that fixes back pain and improves functional strength
  • 365-Day Satisfaction Guarantee and 10-Year Warranty
  • Weight tested up to 350 pounds  
  • Very easy to setup with different mounting options 

We Don't Like

  • Users really require prior yoga experience to use product
  • Material doesn't stretch or give so can be slightly uncomfortable

Summary: The Yoga Trapeze is used in YOGABODY yoga studios globally. It is a great device for relieving back pain and increasing mobility and flexibility. The Yoga Trapeze is the most powerful, at-home yoga inversion tool ever created. Setup is fast and simple, results are immediate.

History of YOGABOBY

YOGABOBY was founded in 2007 by Lucas Rockwood. His mission was to set a new standard for professional yoga education and props. Lucas is now an internationally-renowned yoga trainer, TEDx Speaker, podcaster, writer, and entrepreneur. His yoga portfolio includes yoga studios, props and products and yoga teacher training courses. He opened his first studio and restaurant in Koh Samui, Thailand in 2006. Finally he launched YOGABODY Fitness in 2012, the largest and most influential studio in Spain. With daily classes, workshops and international training programs its popularity has grown fast.

Why Yoga Trapeze?

After pushing too hard as a novice yoga student, Lucas suffered from lower back pain for about two years. He developed Yoga Trapeze to address a global issue that doesn't only affect yogi's. Statistics show that 80% of the population will have a back pain issue at some point in their life. The main reason for this current situation isn't because of physical activities. Less of the population is active and more sedentary, spending all day sitting in chairs. This has resulted in the following symptoms:

Lack of Flexibility

This occurs in the shoulders, back muscles, hips, and tops off the legs for many people. This can lead to injury and chronic pain. There are many factors that cause this like sitting in front of a computer all day. It causes the spine to get "locked-up" which increases the chance of injury. Increase the flexibility of your spine through mobility is essential for long-term spinal health.


Lack of Strength

This is most prominent in your core and abdominal muscles which leaves your spine unsupported and vulnerable. It also increases the risk of injury to your lower back. So there is strong correlation between a strong core and a healthy spine.

Lack of Movement

This is a major problem that limits our ability to do simple things. By rotating, twisting or back-bending on a daily basis will provide protection to your back. This will ensure you don't get injured while doing simple day-to-day actions.

Stress and Tension

Stress & tension in muscles caused by clenching due to physical and emotional stress. If you don't find ways to release the stress and tension it leads to dysfunctional movement patterns that cause back pain.

What is an inversion?

Yoga inversions are actually a large part of the practice. While most people will immediately think of headstands are handstands, many of the basic poses are inversions. In simple terms a yoga inversion is any asana where your head is below your heart. So if you have done a downward dog or happy baby you have done an inversion! Saying that advanced yoga inversions, whether it's a handstand or forearm stand can be emotional. From anxiety to bewilderment, excitement to fear, they are not for the faint hearted. But as long as you have not physical or mental ailments, there are some significant benefits to going upside-down:

Benefits of Yoga Inversions

  • Instant traction on your spine (within minutes)
  • Relief of back pain and possible sciatica
  • Core strength development
  • Deeper backbends, shoulder tension release
  • Functional upper body and full body strength

Yogi's are initially attracted to the Yoga Trapeze for spinal traction and passive backbends. It also compliments any traditional mat-based yoga and provides a full-body fitness routine.

How does the Yoga Trapeze work?

The Yoga Trapeze is a quirky looking device but it is very effective. It looks like a swing and once you hang from it for a few minutes, you become a convert. It addresses the root cause of back pain; compression. The only way to relieve the compression in the vertebrae is to create more space. This is a more effective solution to relieving the pressure cause by back pain than massage, sauna or medication. The process of pulling or lengthening the spine is know as Traction. Strength and flexibility training play a major part in traction but hanging upside has more immediate benefits.

How are Vertebral Disks affected?

Your lower back is most susceptible to injury, with lumbar disks 4 and 5 as typical “hot spots.” Another injury area is the sacroiliac joint which impacts the bum and legs. Also experiencing constant neck pain can be due to injury in the cervical spine. A long term back pain relief solution needs to focus on flexibility, strength and traction exercises. This is fair more effective than using any medication and won't impact long term health.

What are the benefits of the Yoga Trapeze?

Successful recovery from back injury requires commitment to rehabilitation and physical therapy. With 10 minutes a day practice on the Yoga Trapeze you will see positive results fast. Hang upside for a while, add a few flying press-ups and finish in inverted wheel. You will achieve excellent traction through the hangs and inverted wheel. Additionally the flying press-up will challenge your core and upper body. This will result in an increase strength and flexibility over time.

So you should only get the Yoga Trapeze if you have back problems? Wrong, as the Yoga Trapeze addresses a major issue the limits many mat based yoga programs. Many yoga students are actually weak in the shoulders and wrists and lack grip strength. This is due to poor functional strength. Improving functional strength requires exercising that incorporates pushing, holding, and pulling. Most traditional yoga postures will improve your holding and pushing abilities. Most don't improve pull motion as this requires lifting extra weight. The weakness in grip, shoulder and wrists can lead to pain and injury.

Incorporating Yoga Trapeze into your practice once or twice per week will add a new level of ​functional strength training​. Expand your pushing, pulling, holding, twists, backbends, forward bends and hip opening. The extra functional training is invaluable and turns yoga practice into a complete fitness modality.

Using the Yoga Trapeze

YogaBody supply very detailed instructions on how to setup the Yoga Trapeze. Although every setup will a little different be sure to follow the following 3 step process:

  • Drape the ropes over a beam or pole (or through hooks if you’re using hooks)
  • Clip in the main sling carabiners through both the rope loop and the knotted end of the draped rope
  • Clip in the carabiners on the handles onto each side

Where do I start?

If you are new to yoga inversions, using the Yoga Trapeze for the first time will look and feel intimidating. Your first goal is to get comfortable sitting and exiting the equipment. First ensure the base of the seat is set at navel height. You can use a stool or chair to get into the sling. Always use the height handles to lower yourself down when exiting the sling. It may feel comfortable to sit in the sling like a hammock but in that position you won't get much physical benefits. Adjust the sling so that is covering your bum and pull down on the plastic handles to get a tighter fit.


Using the Trapeze for basic poses

If you want to find a way to enhance standing yoga postures try doing a Warrior sequence on the Trapeze. Doing Warrior II on the Trapeze helps you stretch out the arms and allow you to sink deeper into lunges. Comfortable in that position? Then move to a Warrior II backbend which will help you open even more of the front of the body. Finally you can enhance the stretch by opening the front side of your body. Get deeper into your hips by looking upwards. Try to hold the final pose for 15 breaths.

First inversion on the Yoga Trapeze

Many yogi's find inversions the most fun poses. They are beneficial in many ways but also challenging at the start. The yoga trapeze is a great device to begin your yoga inversion journey. It helps you to feel safe and easy to experiment "upside down yoga." Going upside down helps to improve circulation and increase energy levels. It also benefits the spine, stretching and relieving tension in all areas of the spine. You may also feel a little unsafe when you go upside down for the first time. To counter this move slower and take your time coming in and out of poses. Try looking at your feet before you move them always establishing where you want them to go. Moving upside down can be disorientating, it's easy to confuse your left and right sides.

Core exercises

The Yoga Trapeze is an effective device for building abs and core strength. You can use it in creative ways to enhance traditional core exercises. Plank pikes are a very challenging core exercise. You need activation of the deep abdominal muscles to keep your body in a straight line. The active movement is a push-up, lifting from your hips. The Yoga Trapeze will aid your alignment ensuring your shoulders are direct over the wrists. Also make sure your tailbone is tucked and core engaged at all times. By doing it with the correct alignment and good posture, you will feel the impact immediately.

Next level Backbends

Combining your own body weight and gravity has tremendous benefits. You can enhance core strength, flexibility and upper body strength. These are vital elements in performing backbends which should be done as often as possible. An amazing and powerful yoga inversion tool, using the yoga trapeze allows you to go deeper in backbends. Use it to adapt classic yoga backbends to add variation to them. Many backbend postures that are intensive stretches. Before adding the yoga trapeze ensure you are comfortable doing them.

Hangman pose is excellent for a deep upper back and shoulders stretch. It will relieve any stress and tension that has built up around the neck and shoulder.
Ferris wheel is another deep, intimidating looking backbend. Practicing with the yoga trapeze allows you to do it without any muscular energy. You will stretch many parts of the body including the abs, arms, chest and the muscles on the tops off the legs. 

Tight hips and shoulders

Our modern lifestyles has lead to many of us having tight hips and shoulders. Sitting for too long and stress and tension are the most common causes of tight hips and shoulders. Doing deep hip and shoulder stretches have a dramatic impact and will leave you feel amazing. The yoga trapeze allows you to use gravity to provide a deep hip opening. Diamond pose is an adaption of the Butterfly pose. By going upside down you can completely relax and let go. You can work on tight shoulders in the Flying Double Diamond. It's a more intense version of Diamond providing a powerful should stretch.

Challenging inversions

Inversions have so many healing benefits but most yoga students don't do them enough. It is understandable as they can be quite challenging. You also need time and patience to receive the benefits. The yoga trapeze is great for learning and practicing inversions. Even if you are new to yoga inversions, you will feel safe doing them with it. Lengthen and strengthen your body by using gravity and passive stretches. Pigeon on the trapeze is easier but also more intense than doing it on the mat. By using a twist and going upside down you experience a deep hip opening and stretch across the upper back and chest.

Final thoughts on the Yoga Trapeze

YOGABODY is a disruptor in the congested yoga industry. Their mission is to innovate yoga practice and products. Lucas Rockwood, their internationally-renowned leader has a wealth of experience. He used this and his knowledge to create the yoga Trapeze. It addresses the global issue of how to manage and cure back pain. It allows anyone to go deeper in backbends and hold them for longer. Feeling comfortable in backbends allows you to get more out of inversion therapy. Yoga inversions are very effective for relieving back pain. It also helps to increase mobility and flexibility.

Yoga Trapeze is one of the most unique and versatile yoga products on the market. YOGABODY has combined a therapeutic approach to pain relief with a functional strength tool. The trapeze is versatile, use it for yoga inversions, pain management and strength training. Packed in a compact drawstring carrying bag it includes:
One main sling
Two sets of handles
Four carabiners
Two climber strength knotted ropes
A high quality product featuring high-grade fabric material stress tested to 600lbs. The gym grade rubber handles provide great grip while the carabiners on the sling and handles are rock climber standard. 

Setting up the Trapeze is easy. Included is a setup guide and tutorial videos are available on the company’s official website. YOGABODY provide a 10-year warranty for the Yoga Trapeze. This gives all customers peace of mind in the unlikely event they need repairs or a replacement. So if you are suffering with back pain or want to to increase flexibility in your back and hips then try yoga inversions with the Trapeze.

Yoga Fitness Mindfulness Program Review


Yoga Fitness Mindfulness Program Review - Find Your Fit


Great advice & knowledge from experienced coaches


Flexible options which includes lifetime option


Excellent value for money with option to cancel any time 


New program so testiomonials are few but positive


100's of high quality fitness and yoga 

We Like​

  • Lots of variety in the classes you can do
  • Incorporate classes from leading fitness and yoga practitioners 
  • Flexible subscription models
  • Diverse roster of instructors and trainers
  • Exclusive discounts on workout apparel and equipment
  • Access to workshops and retreats worldwide

We Don't Like

  • Not a lot on non video content
  • Access to Facebook group is only available on annual and lifetime membership
  • New Video content is not added as regularly as one would like

Summary: Yoga Fitness Mindfulness (YFM) is a new health and fitness platform. It combines the benefits of yoga, functional fitness and meditation. Utilising a number of established fitness and yoga programs it offers unique and diverse training options. Their many expert coaches will keep you motivated to get the results you are looking for.

Introduction to Yoga Fitness Mindfulness Program

I don't know who first said "variety is the spice of life" but it's something most people agree on. Diversity makes life interesting and this is especially true for health and fitness. Combining yoga, fitness and mindfulness on a single platform is a fantastic proposition. Consequently they compliment each other offering a wide variety of exercises and workouts. The Yoga Fitness Mindfulness (YFM) program looks to bring together leading yoga and fitness practitioners. As a member you will get access to all of them in one place.


YFM objective is to provide you with the most amount of variety in your training. However their key results is for you to achieve the gains you're pursuing. The programs USP is combining yoga, cardio training and meditation and offering them together on a single platform. Instructed by expert coaches who offer diverse training programs in yoga and fitness. Above all the classes and workouts are fun, innovative and results driven. No matter what your experience or fitness level is, they will keep you focused and motivated. Mindfulness and meditation practices offer the opportunity to regularly check your overall wellness. Look to achieve peak flow, process trauma, recenter, or unwind.

Curating and Partnerships

YFM unique offering centres around connecting the leading fitness and yoga practitioners. It allows you access them all on the same platform. Bhujang Style, Broga yoga and Balanced Athlete incorporate great classes and instructors.

Bhujang Style

As yoga has become more mainstream the apparel business has grown. But for men it has been a challenge to find good yoga pants. Bhujang Style goal is to supply every male yogi with pants that perform great on the mat. Most men will do yoga in shorts or sweatpants as the yoga pants previously available to them were not very inspiring. Designing men’s yoga pants is a challenge. It took Bhujang Style a considerable amount of trial and error to complete their creation. The pants developed receive hundreds of 5-star reviews and they have a great and loyal customer base. This is because they look and feel great with right cut and fabric. They are also extremely functional. So they can be worn casually encouraging any impromptu stretching session and not missing out on the opportunity to be active.

malewellness_man wearing Bhujang Style pants


Broga provides great yoga classes for the YFM program. Even though the classes were initially geared for men they work for anyone looking to be more active. The classes combine excellent cardio, core strengthening and muscle toning functional fitness exercises. Therefore you get amazing workouts through clarity enhancing yoga postures. They reduce stress and you get a deep flexibility and relaxation feeling from “working in.”
Broga has a mission to help men by offering them real tools to cope with daily stresses and demands. They believe that accessible yoga based programs can serve as a good basis to improve men's lifestyles. These help men to live in their most organic selves. In addition they can be internally and outwardly connected yet powerful and compassionate from the inside out. Above all the vision is to increase the number of men practicing yoga through Broga classes, retreats and workshops. Broga programs services and merchandise enable men to walk, compete, and live stronger, balanced lives.

Balanced Athlete 

A unique partner to the YFM program. It is community of fitness minded and professionals dedicated to creating mindful revolution in fitness. They do this by creating a personalized, supportive, and fun environment in which to get in shape. Above all the goal is to help anyone improve their health and fitness whatever stage they are on in their journey. To make them stronger, healthier, more empowered and mindful and having fun along the way. The classes offered allow you to exercise smarter and learn how to connect your mind and body. In conclusion they improve movement and undo imbalances caused by overuse, trauma, or life. 


Balanced Athlete Fitness Studios are beautifully designed spaces that enhance the fitness experience. The staff of coaches are national certified and experienced. Inspiring clients to reach their fitness and weight loss goals with the breadth of their knowledge and the variety of their skills. Workouts are designed to specific fitness or sport goals and are regularly modified. These personal trainers will help you burn more calories and provide a jump-start to improve your health. Specifically they will help if your fitness level has plateaued or if your current routine is boring or not challenging enough.

Key Features 

There are many features available that ensure you get a great deal when you join YFM! 

Free 7 Day Trial

While investing in your health and fitness is a worthwhile exercise, you want to make sure whatever program you join is right for you. The free 7 day trial allows you to access the platform, watch videos and do workouts. Therefore you will be able see the types of workouts available and the instruction style of the coaches. 

Multiple Membership Options

YFM offer many flexible membership plans. This allows you to choose the access that is most suitable to your needs. You can plan your training whenever and wherever is most convenient for you. Because not everyone is going to wake up at 6 am (in the dark!) to get to the gym before work.

Monthly Subscription




Free 7-day trial. $12/month. Cancel Anytime.

  • Unlimited access to hundreds of fitness videos
  • Workout any time, anywhere.
  • $12 Monthly or $29 Quarterly
annual Subscription




Free 7-day trial. $100/year (Save $44/year plus $500 in bonuses)

  • Unlimited access to hundreds of fitness videos.
  • Workout any time, anywhere.
  • Exclusive discounts on apparel, live events, and retreats.
  • Access to private Facebook group for exclusive workouts and access to instructors.
  • 60-day money back guarantee.

Member Benefits

Becoming a full member of Yoga Fitness Mindfulness has many benefits. Once you signup you will land on below members homepage. It has a look and feel that is clean and uncluttered. As a result it is easy to navigate to find the workouts you want to do. Use the 'My Account' link to easily change, update or cancel your membership at anytime you need to.

malewellness_YFM Homepage


The YFM platform makes it very easy for you to find the right workouts for them. The programs page groups the workout videos together with similar content. Consequently you can find all the workouts that match your training goals. So choose workouts that match your fitness level. In addition it's easy to track your progress and measure your gains. Currently there are seven programs setup but expect the number to continue to grow.

Yoga for Beginners

If you are new to yoga this is a good place to start. There are over 20 videos designed to strengthen mind and body. It makes it easy to add daily or weekly yoga workouts to your routine. Furthermore the workouts cover a few areas including yoga flow, mindfulness, rehab and relaxation. Instruction comes from experienced coaches and yoga veterans from all walks of life. Their styles are distinctive and the sessions are educational, adding a lot of extra value.


Yoga for Athletes

These workouts are unique as they are designed by and for athletes. Find classes that help to stretch and strengthen muscles that are key to sporting performance. Furthermore the coaches use their years of experience from either playing professional or working with pro athletes. They provide lots of inspiration and motivation to support your training program and provide deeper focus.

Power Yoga

Looking to step up the intensity of your workouts? Want to add some cardio and strength-building elements to your yoga? Contrarily the level of these workouts are medium and hard, so expect to sweat! There are also classes that explore arm balances and more physically advanced flows like flying pigeon and sugar cane. If you have a partner you may want to challenge each other with partner yoga. It’s recommended that you do this class with three people: Two yogis and an experienced spotter.


Restorative Yoga

Relaxation and recovery are important part of a balanced workout program. Restorative yoga classes are slower and help you relax and recover from injuries. Specifically the classes focuses on the breath and re-energizes the mind and body. Suitable for all ages and levels and it is recommended that you include this yoga style in your practice. Consequently there are many benefits of 20-30 minutes of slow deep breath while holding yoga poses.

Yoga Tutorials

The technical side of yoga poses requires regular practice. Whatever level, all practitioners should invest time in learning and improving the execution of poses. Yoga tutorials on YFM cover the basic and more advanced poses. They provide tips so you can get more out of your workouts. You will learn variations on popular poses so you can adapt depending on your experience and level. Also uncover the deeper aspects of postures and get the descriptive, technical cues to move closer to proper alignment. Eliminate unnecessary discomfort while getting more from the posture in general.



This is another important activity to practice to achieve a balanced workout schedule. Regular meditation benefits the body, mind and soul and is very impactful. The meditation workouts on YFM have plenty of variety. Included are traditional meditations such as guided, mantra and mindfulness. Classes will leave you relaxed and rejuvenated and help to calm your mind. They are between 10-20 minutes in length so you can do them anywhere, at anytime. Meditation is valuable in focusing your mind for specific sporting activities. The batter's and pitcher's meditation purpose is to develop and refine confidence and consistency. Visualisation techniques have proven to be very effective in developing trusted processes.


Tai Chi

An internal Chinese martial art combining gentle physical exercise and stretching with mindfulness. Research shows that tai chi can improve balance control, fitness, and flexibility. On the YFM platform you have the opportunity to learn from Tai Chi master David Yee. Furthermore he will walk you through the fundamentals of beginning your practice.


The Library provides a fast and simple way for you to find the right workout for you needs. It is easy to browse the entire video library and see the details of every workout. The details include difficulty, instructor, length of workout and style. You can also search for specific workouts by using the drop down search menu. As a result you can search by difficulty, style and instructor.


Instructor Team

Another feature of YFM that sets it apart from other online fitness platforms is the instructor team. It is a fast growing roster of amazing and experienced instructors. They bring years of expertise and passion for yoga, fitness, and mindfulness. To this end, the goal as a team is to constantly learn from students and develop and improve workouts. Below are five profiles of the instructors you can train with on the YFM platform.


Robert Sidoti

Robert's journey began in 1998 in NYC. To begin with he struggled with the postures and holding poses. But he kept at it and saw it complimented his other physical activities. With a life long interest in fitness, health, sport and wellness he is now a certified yoga instructor and personal trainer. Throughout the years his yoga practice has evolved and changed. He still enjoys the physical challenges but also appreciates slower movements and internal connection. Robert is certified through the National Academy of Sports Medicine. He also completed ’Yoga for Athletic Peak Performance’ at the Sivananda Vedanta Centre. Other certifications include Karma Kids NYC, and 200hr RYT with Kira Ryder.

In 2011 Robert and co-founder Adam O’Neill launched Broga. It was created with a simple goal: To bring the benefits of yoga to more men. Broga represents the culmination of Robert’s vast expertise as a health and fitness professional. He has been striving to create an optimal, and balanced, fitness program. Furthermore Robert is fueled by his commitment to promoting men's health and deep love of yoga. His Broga classes are challenging, fun and full of energy. As a rule he appreciates feedback and use it to innovate his workouts. On the YFM platform you will find Robert's fitness and flow classes and poses and practices tutorials.


Mike Fecht

Mike first came to yoga to manage chronic back pain. Yoga cured his back pain and but personal tragedy resulted in a deeper appreciation of the healing benefits of a yoga practice. After his wife was murderd his yoga practice taught him how to reevaluate his life. He let go of ego and 'let life happen,' so to speak. Mike believes he has a unique opportunity to use yoga to connect with others. In particular he wants to break through many of the common stereotypes that men especially, associate with yoga. Currently he is Co-President of YFM and the head of YFM's Yoga for Athletes program. His role is yoga instructor and brand ambassador, contributing educational and Yoga-themed content. He works closely with YFM founder Jonathan Creamer. Their goal is to expand the awareness and mission of YFM to an even greater global audience.

He is a 20 year health and fitness industry veteran, starting in corporate wellness while in college. A former college baseball player, Mike uses that knowledge to connect with other professional athletes. He has worked with many professional athletes from the NFL, MLB, NBA & NHL. Incidentally Mike's classes on YFM are on the yoga for athletes, power yoga and meditation programs.


Douglas Warner

A yoga and meditation teacher for over 22 years, Douglas knowledge and experience is undisputed. He is the founder of Warner Healing Guidance LLC and creator of P.A.T.H. (Pause, Assess, Take Action, Heal). It is a simple, four-step meditative process designed to rapidly resolve and prevent constant stress. Douglas came to a life in yoga and meditation after 11 years of service as an US Army Intelligence Officer overseas. However it was a stressful career, ruining his health and marriage. Leaving the military, he brought balance to his life through holistic body work, meditation and yoga. Consequently you will find a wide variety of Douglas classes on YFM covering beginners yoga, mindfulness and rehab.


Lydia Smith

Lydia has spent thousand of hours training and practicing the healing arts. Her list of certifications and licenses are diverse and impressive.
- Colorado Massage Therapist (MT.0022030)
- Florida Massage Therapist (MA75549)
- Certified Advanced SomaVeda™ Thai Yoga Practitioner and Instructor
- NCBTMB Accredited Continuing Education Provider
- Natural Therapeutics Specialist
- NM Certified Colon Hydro-therapist
- Yoga Alliance Certified Continuing Education Provider
- 200HR E-RYT Hatha Yoga Teacher

Accompanying her parents on their mission and nonprofit work across West Africa, she developed an early interest in healing and helping others. Subsequently this developed into exploring different cultures ways of healing around the world. Her education in practicing healing arts began in 2007. She received a certification as a Hatha yoga instructor from Yandara Yoga Institute in Todos Santos, Baja, Mexico. She then graduated from the New Mexico School of Natural Therapeutics and practiced massage and bodywork. Finally she was certified as a Thai Yoga Therapist in 2011. Lydia classes are rehab and restorative workouts focusing on the breath and re-energising the mind and body.


Dan Nevins

Dan's story is immensely inspirational. A decorated soldier, Dan was severely injured during combat in Iraq in 2004. An improvised explosive device (IED) detonated beneath his vehicle. He lost both legs below the knee, and lives with a traumatic brain injury (TBI) and the emotional wounds of war. The Wounded Warrior Project (WWP) played a major part in his successful rehabilitation. In particular they instilled a "can-do" attitude into Dan. He has a positive outlook and passion for helping his fellow wounded warriors in him. An advocate for the organisation he shares his story with hundreds of thousands of people around the world.

Dan discovered yoga it helped him heal from the invisible wounds of war in a way that nothing else could. He also realised other wounded warriors could benefit from yoga in the same way. Becoming a yoga teacher in 2015, he incorporates the notion of “yoga for every-body” into his speeches and classes. It encourages people from all walks of life – and veterans in particular – to take up the practice. The Yodha Foundation has developed the Warrior Spirit Retreat. It is a non-profit that empowers warriors and their families to greater possibilities. Empowering them with new tools for healing from the invisible wounds of war. Subsequently his yoga for beginners classes on YFM are very popular and inspiring.

Beyond Classes

As a YFM member, you get access to exclusive discounts – of up to 40%! – on some of the finest workout apparel and equipment on the planet. You also get special early bird member access to YFM and partner workshops and training courses. Finally save on yoga retreats run by some of their amazing instructors around the world'

YFM main retail partners are Bhujang style and Eros Sport. Both companies specialize in fitness apparel that is aesthetically modern and comfortable. Consequently their products are not only great but are functional and adaptable. They invested heavily in sourcing the right fabrics. Eros sport use multi-directional micro-fibre breathable fabrics to provide a “custom fit” feel. The choice of threads provides a cooler workout experience. It is achieved by wicking away sweat to ensure the most comfortable body temperature. By the way Bhujang style spent over 18 months of trial and error to develop the right cut and fabric for their performance leading yoga pants.

YFM Community 

The YFM facebook community is an active community which has nearly 150K likes and followers. There is lots of discussion from influential member of the fitness, yoga and mediation community. Other YFM members contribute a lot to the discussions as well. You can find information about live yoga events and retreats that are either run by them or their partners. Also it features regular discounts and promotions on classes, retreats and subscriptions. I would recommend following this page and waiting for a suitable discount before signing up.


Alternatives to YFM

Historically most yoga classes available online focus on the traditional yoga aspects. Recently more courses are offering a wider range of services combining yoga with other fitness activities.

Man Flow Yoga

Man Flow Yoga believes that getting and staying in shape should be a simple process. By doing the right exercises and investing 20 to 30 minutes every other day you will see great results. If your goal is to stay healthy, injury-free and mobile, MFY workouts are exactly what you need. Yoga isn't a complicated practice but it can be intimidating at the start for men. In particular it is vital to build a strong foundation based on excellent technique from the start.

Man Flow Yoga is yoga for men and women that focuses on the technique above all else. Creator and instructor Dean Pohlman always provides clear and detailed instructions. As a result this ensures you are always know what you should be doing in each posture. Furthermore whether you are a complete beginner or have been doing yoga for a few years you will always learn more to advance your practice. The focus is on the physical aspects of yoga compared to more traditional styles so you can get the maximum benefit out of each posture. You will understand exactly what each exercise is doing for your body, so you understand the benefit to your functional fitness.

Man Flow Yoga is full of great content. The videos are HD quality and can be downloaded for your connivence. It contains lots workout programs for all levels and experience with new ones being added regularly. The site is well designed, clean, uncluttered and very easy to navigate. You can save your favourite workouts so you can access them easily. The workout library allows to you filter all the videos by time, skill level, target area, fitness focus and intensity level. Membership offers great value with the most costly membership being cheaper than the cost of a single yoga class! Checkout the full review of Man Flow Yoga.


This is a very diverse site dedicated to healthy living and an active lifestyle. It has a lot of content, well over a thousand yoga classes. There are also other cardio, HIIT, pilates and strength and weight training classes. You can also find information on healthy living through blogs and videos. The site has a strong social media element. Therefore the platform allows you to follow other yogis, specific topics and interact with other people.


Grokker is definitely an up and coming site and has enough content to cover the demands of most yoga and fitness enthusiasts. It is suitable for newbies and experienced users and is great value for money. It compares well to YFM as it is cheaper and has more content. Grokker offers a 2 week free trial with a personalised program designed and customized to your goals.

Final thoughts on Yoga Fitness Mindfulness Program

Combining a variety of fitness, yoga and mindfulness programs is YFM’s strong USP. Consequently by joining you have access to a diverse and unique training program. Classes and workouts are from leading fitness and yoga practitioners. You will receive instruction from a number of dedicated and expert coaches and sports professionals. They focus on fun, innovative and results driven classes and workouts.


Great classes! Really well thought out, with a good pace from start to finish. Love the strengthening poses and active core work!


I always feel better after a class, and that's what keeps me coming back.

Unpretentious and awesome!


They strike a wonderful balance between strength training, stretching, relaxation, and inner connection.

The YFM platform is clean and easy to use. It makes it very easy to find the programs and instructors you are looking for. The variety of the workout of the library is already quite impressive and the content will continue to grow. You can find excellent programs covering yoga for beginners or athletes and power and restorative yoga. Independent of your experience, there is opportunity learn and improve your practice. Yoga tutorials cover basic and more advanced yoga poses. Meditation and Tai Chi provide balance to your exercise program, calming your mind, relaxing and rejuvenating the body.

There are further benefits once becoming a YFM member. The include access to exclusive discounts from retail partners. Furthermore they extend to partner workshops and training. You can also make significant savings on booking to yoga retreats around the world. YFM offers a free 7 day trial and then multiple membership options. Therefore you can choose the most suitable membership that fits your requirements.

Yoga Everyday with Man Flow Yoga



There is no doubt doing yoga everyday has many benefits. However establishing a regular yoga practice can be a difficult task. Man Flow Yoga understands this so Dean Pohlman creates challenges to help you develop your yoga practice. I decided to accept one of his latest challenges, 21x30 Challenge. The goal of this challenge is to see what 30 minutes of yoga every day for 21 days can do for your fitness, your overall health, and even your mental well-being.  

The Challenge

Simply, complete one workout, averaging 30 minutes, every day for 21 days. 


Challenge details

At the end of 21 days, you can expect:

  • Increased strength, mobility, and endurance
  • Improved balance, body awareness, and postural awareness
  • Improvements in your other physical activities (running, weight lifting, etc)
  • Decreased stress, improved sleep, improved mood, and increased energy

Workout Selection

Dean selected 21 of his favourite and recently released workouts from the Man Flow Yoga Workout Library. They offer a variety of challenges focused on strengthening your entire body, including:

  • Core & Spine
  • Upper Back & Shoulders
  • Hips, Glutes & Thighs
  • Knees & Ankles
  • Side Body

The challenge starts with beginner-friendly workouts. They are informative with lots of instruction on alignment, form and posture. Even if yoga is not new to you, they should still be challenging, fun, and effective. After that you will progress to his more advanced workouts as you near the end of the challenge.

Who’s it for?

ALL yoga skill levels, fitness experiences, and all types of people. Whatever your main workouts or physical goals are - the challenge will help you get stronger, move better, and feel better. Everyday you’ll receive an email with details on the workout of the day and how it will help you get stronger. Additionally there is also a motivational message to inspire you to complete the workout that day.

Workout Tips

  • Miss a workout? Don’t worry. Double up the next day (one in the morning, one in the evening) or skip it. But don’t do 3 in one day. 
  • Got other workouts to do? Good! Keep doing them. Do them at the opposite time of day you’re doing Man Flow Yoga. (Ex: Man Flow Yoga in the morning, weight training in the evening.)
  • Best Practice: Do the workouts at the same every day. Pick a time, stick with it, and make it a non-negotiable priority.

Sharing is caring

You can post about your experience with the challenge daily in the Man Flow Yoga Community on Facebook. Or leave a comment on the challenge page on the Man Flow Yoga website.

The Challenge Diary

I decided to record the daily workouts of the challenge in a diary. Each day I detail what each workout consisted, length and what level of intensity they are. In addition, there are details of the purpose of each workout and what areas of the body it's focused on. Moreover, I discussed some of the poses and exercises, tips from Dean and how the workout challenged me physically. 

Day 1 - Full-Body AM Workout

Today’s workout is 27 minutes in length. Its designed to hit every muscle in your body and provide an awesome start to the day. Its targets tight areas of your body and works on balance to increase your energy. This is a very active first session which starts with a few standing balancing poses. These types of exercise awaken dormant muscles and focus the mind. As a result, halfway through the workout I was feeling more energised. My tight areas are hamstrings and hips and they loosened up a lot. The workout finished with Lizard and Pigeon poses. They are dynamic and Dean demonstrated alternatives to go deeper into the stretches. 

Day 2 - Strength, Endurance, and Muscle Activation for Hips, Core and Side Body

This 30 minute workout is from the Manflowyoga strength foundations course. It focuses on hip and side engagement and applying them to full body yoga postures. In addition, it draws attention to your hips and torso, strengthening and improving their mobility. The benefits are not only improved balancing. Equally, it reduces back pain or discomfort, and helps prevent further injury. This workout begins with a few muscle activation exercises. Importantly, these turn on and strengthen major muscles in your hips and core. It then moves on to more full body exercises.

It is a challenging second session even though it’s a beginners routine. I found the leg raises at start quite intense and side planks will hurt if you haven’t done them for a while. Dean provides excellent explanations on the importance of muscle activation. Additionally there are detailed instructions on how to setup for lunge, warrior one and chair poses. 

Day 3 - Active Hamstring Mobility & Engagement for Forward Folds

This is another workout from the strength foundation course. Its focuses on improving active hamstring mobility and teaching proper hip and core muscle engagement in forward folds. Injuries from forwards folds are common in yoga studios. They are difficult for lots of people as they require a lot of muscle activation. Consequently, if you do yoga regularly, I think this session will change your views on forward folds.

Dean explains the importance of making forward folds active rather than a passive stretch. This requires active mobility and muscle engagement and attention to detail. Additionally you will also focus on the alignment of your back when doing forward folds which will help correct posture and imbalances. If you have tight hamstrings you should make sure you have a block or two available. Dean also recommends you use a mirror or record yourself so you know what your body looks like in the postures. Very useful! 

Day 4 - Movement Essentials (Spine, Core, & Hips)

Part of the Movement Essentials series, this is a more basic workout than the previous three days. Consequently, this could have been the Day 1 workout as it focuses on essential yoga elements like posture and injury prevention. Furthermore it is also suitable for people getting back into fitness or recovering from injury or seniors. Dean spends quite a bit of time explaining the correct setup for mountain pose and lunges. Although this can be a boring for more seasoned practitioners, it is always good to strip the most popular poses back to their basics. 

Day 5 - Hip Flexibility & Mobility for Bulletproof Knees

A comprehensive lower body workout that focuses on the hips mobility and flexibility for injury prevention. Attention is given to improving mobility for healthier, stronger, more injury-resistant knees. It targets your inner thighs (abductors), outer thighs, hamstrings, hip flexors, quads and gluteus. It is a challenging forty minute workout, therefore I wouldn’t recommend it on or straight after legs day! The squat walks at the beginning really sets the pace of what to expect. Dean is determined to push you to work deeper and push past your comfort levels, all the while remaining in control of your body.

Day 6 - Hamstring Mobility & Core Strength for Downdogs

This workout is from the Manflowyoga Strength Foundations course. It may be the most well known yoga pose, Downdog (full name “downward facing dog”) is actually quite hard to do correctly. Ultimately you need to use core strength, hamstring mobility and upper body strength to do it. In this session, Dean uses a light resistance theraband to warm up the muscles in the hamstrings and hips. He then explains the importance of the L shape in downdog before demonstrating the correct form and posture for it.

Significantly, there is a lot of core work in the workout that will help improve your down dog. To replicate doing downdog correctly, we buildup to by doing half lifts, downdog on the wall and staff pose. Specifically, they help you practice downdog by creating the L shape with your body. By the end of this workout you should be able to do downdog with all the proper engagement.

Day 7 - Strong Backbends: Full Body Engagement in Spinal Extension

A challenging 30 plus minutes that covers all the key elements and poses for stronger backbends. The warm-up again is muscle activation using a theraband (I would recommend getting this prop). Henceforth, the main focus of the workout is backbends with full body engagement. This is important as it means you are strengthening your spine without risking injury. It also stops the pinching that many people experience when doing backbends. The poses covered are baby and full cobra, lunges with backbends, standing backbends, locust and sphinx. Definitely doing this workout I realised how much more I can do in my backbends.

Day 8 - Yoga to Build Lean Lower Body Muscle Mass

I can confidently say this is one of the most challenging lower body workouts I have done for a long time. Consequently it was also super enjoyable as there is so much variety in it. It starts with muscle activation through core exercises and balance poses. Henceforth there are more intense poses and stretches aimed at deepening your range of motion. Predominantly focusing on form and correct posture. The final third of the workout is endurance and strength which really fires up the lower body. If you like or want to improve your squats this is the session you should do on a regular basis…that’s if you are up for it!

Day 9 - Core Strength for Bulletproof Knees

This is a fun workout that has lots of variety. There is a heavy focus on strengthening the core to prevent knee and soft-tissue injuries. Having a stronger core will allow you to put more of your bodyweight into your hips. When you lack core strength you tend to lean forward rather than back. Consequently that puts a lot more pressure on your knees when you are doing lunges and squats. The session consists of warm exercises for the core, planks and balances. It then progresses to many other poses that provide a great lower-body and core focused workout.

Day 10 - Ankle Strength, Stability & Mobility for Bulletproof Knees

A very technical workout today which is engaging and informative. It contains a lot of balance, mobility and stability exercises, pushing the boundaries of the lower body mobility. There is a lot of focus on your ankles, calves and toes which most people don’t workout as much as other parts of their body. Ultimately, the advantages of strengthening these areas is that it prevents ankle injuries. Additionally improved mobility, stability and strength in the ankles also lessens the chances of soft-tissue injuries like MCL, ACL, or meniscus injuries. The session is a slower than many of the previous workouts as the focus is on precise engagement and technique. In any event it is still challenging and you may find many poses more uncomfortable as your body will not be used to them.

Day 11 - Hip Strength for Bulletproof Knees

in this 35 minute session, Dean focuses on four muscle groups; gluten, hip abductors, hip flexors and quads. Explicitly strengthening these muscle groups puts less strain on your knees and avoid injuries. This is critical in improving engagement and strength in the hips and increasing mobility. The workout begins with some hip activation exercises that are very effective. Donkey kicks engage the glutes and loosen up the hamstrings which you don’t use that much in daily life. These are followed by alternative leg raises from boat, keeping you back as flat as possible and lifting the hips up. In this pose your isolate the hips and turn them on. Ultimately the workout progresses and becomes more dynamic with lots of different lunges and squats. They are quite challenging as they are done slowly, breathing deeply to get the maximum engagement in the hips.

Day 12 - The Clark Workouts – Part 3

Today’s workout is from the Clark workout series. These workouts are specifically designed to give you all of the results of a fitness-centric yoga program in just about 30 minutes per day. Essentially, this program is everything yoga does to ensure your body stays healthy, strong, and mobile. This session is focused on stretching out everything that gets tight in the day. Accordingly it targets your hips, spine, back, and upper-body to build strength in all the right places. It is not as intensive as some of the previous day’s workouts but it is a good all rounder and you feel great in less than 30 minutes. It starts by warming up with child pose stretch and cat-cow and bird dogs. Chiefly these poses are very effective at activating, loosening and stretching most parts of the body. The remainder of the workout contains more active poses, so expect downward dog, lunges, squats, side angle and warrior 2 movements.

Day 13 - Dynamic Balance Workout

This workout is designed to help improve your balance, prevent injury and improve your balance in transitions. Correspondingly the session is split into two phases. The first phase of the workout involves going through most of the balance poses in yoga. Additionally It will contain poses such as lunges that can be used to transition from one balance to the next. In the second phase we connect the balance and transition poses in randomised sequences.

Equally the sequences can contain 1 or 2 poses or be more complex with 4 or 5 poses. The purpose of phase two is to challenge your balance by keeping you guessing on what is coming next. This will help you build more strength in you lower body for injury prevention. In fact it is a real fun workout as incorporates poses like airplane, eagle, half moon standing bow and standing march hold. This workout is part of the Bulletproof Your Knees Series. It is suitable for beginners and will definitely challenge you!

Day 14 - The Clark Workouts – Part 5

Another workout from the Clark workout series. Uniquely it contains a lot of full body and isometric holds that are strength focused. Moreover the purpose of the workout is to build muscle, improve mobility and strength. There are more upper-body poses than in other workouts but you should still feel some burn in the core and lower body.

Comparatively this is an intermediate level workout with the intensity being 3 out of 5. It starts with a few stretches to warm up and activate the whole body. Most of them are ones you have done a few times already while doing this challenge so you may notice that your body is now more responsive. Conversely you may notice that you have more range in some of the poses and this is the main benefit of doing yoga on a regular basis. This workout is great if you are pressed for time but want the benefits of a longer workout. It covers all the essential poses that provide an excellent all body workout.

Day 15 - Muscle Building Isometrics for Glutes, Hips, Thighs, & Core

This workout is only 25 minutes in length at the same time it's quite intense. It features essential full body yoga poses to build build strength and muscle in your lower-body. Again there is a strong focus on poses that build core and hip strength. Ultimately the intensity in the workout comes from holding the poses longer than in previous workout. You can expect to hold all the poses in this workout for at least one minute. There is also less instruction from Dean in this workout but all the poses are ones you should be familiar with. Most of the instruction he does provide is about your breathing which is very valuable. Particularly deep controlled breathing through your nose will help you when holding poses for a long time. The poses covered are bridge, high lunge, pigeon, squat, standing balance, warrior 2 and wide leg forward folds.

Day 16 - Full Body Strength & Recovery Flow

Today's workout was a dynamic flow yoga sequence that builds strength and also aids in recovery. It is 25 minutes in duration so can be used as a training workout or in a recovery session. The poses in the sequence target the back and shoulders, hips, spine and core. Additionally the intensity is medium to hard and will help in reducing any soreness in your shoulders or stiffness in the back. The poses in this workout are boat, child’s pose, cat-cow, cobra, downward and upward facing dog, lizard, plank and side plank, side angle, squat and warrior 2! In conclusion this is a flow sequence that is very dynamic in nature and when finished you will feel very satisfied!

Day 17 - Advanced Hip Flexor Workout for Strength & Flexibility

This workout is an advanced one from Manflowyoga, so expect to get a bit sweaty! This hip flexor workout will strengthen and improve the flexibility of your psoas muscle. Hip flexors connect your upper body to your lower body and determine your range of motion in raising your legs or lunge depth. Therefore the workout focuses on developing strength in the hip flexors to get the maximum range of motion in them. It involves the use of your full body, including core strength, lower-body endurance, balance. On the whole doing this workout regularly will significantly increase the strength of your hips and core. This especially important for advanced single-leg exercises like pistol squats and other one-leg squats. It will also help with sprinting, jumping, and normal squats. Most of the poses in this workout have been covered in previous but the intensity has been increased. The only new pose is the final one which is a couch stretch or lizard reach back stretch.

Day 18 - The Full Body Works

The tough workouts keep on coming! Today's is a 30 minute full body workout to build balance, endurance, mobility and strength. Ultimately the goal is to work all areas of your body including hips, shoulders, core, and chest. The sequence is dynamic featuring twists, bends, openings, lunges, and squats. Accordingly there are no breaks, so you will be working hard throughout! The workout finishes with pigeon pose with an extra challenge of incorporating a quadricep stretch! To summarize this is a workout you should do regularly if you want to get stronger, build endurance and improve balance and mobility.

Day 19 - 32 Minute Slow Flow for Hips, Core, & Back

This workout has minimal instructions allowing you to focus without too many distractions. By now you should also know all the names of the poses and feel comfortable with your alignment in them. This workout has a fantastic flow and rhythm, you move from one pose to the next one very easily. It will challenge your endurance and improve your mobility. The workout focus on the core, hips and spine but it is a really a full body workout.

The exercises target hamstrings, adductors, hip flexors, glutes, core, spine and back. However being a slow flow it allows for more time to make adjustments and work deeper into the poses. I really noticed the impact of doing yoga regularly in this workout. I felt very comfortable holding poses like chair and upward dog for longer with relaxed breathing. Consequently my squats and warrior poses are going a lot deeper. It is a great workout to keep coming back to, to track your progress.

Day 20 - Abs for Inversions

Today's workout is another tough one! The purpose of this workout is to build strength in your core for advanced arm inversions like handstand, crow pose, and forearm stand. The standard of the core exercises is very high and it is non-stop. Therefore you should find it quite challenging and the intensity high. Ultimately I found the workout extra tough as the core exercises focus on the lower abdominal area. Overall this helps in strengthening the pelvic floor which will provide stability when you get in inversion positions. So when you do a handstand your legs will not wobble back and forth and you have more control. 

The workout starts with some movements to activate the core. Included were hands to thighs, reverse crunches and supine bicycles. These movements are great at getting your abs, hips flexors and pelvic floor as warm as possible. It then progresses to more intensive core exercises including alternating leg levers and raises. Next we move on to some standing balances before more ground core exercises. These include planks, downdogs, boat, full and half locust poses. Finally it finishes with L-sits which you should do with yoga blocks as they are super challenging! Although it is less than 25 mins in length, it was a real struggle to complete the workout. But I saved it straight away and aim to do it regularly to improve my core and hip strength.

Day 21 - Intense Slow Flow for Mindful Strength

An intense workout to end the 21 days of 30 minute yoga challenge. It is a 37-minute full body slow flow focused on building strength and working deeper into your mobility. This is an intermediate to advanced workout that will hit all the areas we have been training for the past 3 weeks. There is also minimal instruction however Dean does point out some finer technique details. The exercises targets the core, hips, lower and upper body and the shoulders. Furthermore it is a flow routine that has a strong fitness focus working on endurance and strength. It starts standing and stays active throughout so no breaks and no child’s pose in this workout! You will build up a nice sweat, challenge yourself strength-wise, and feel great afterwards. Finally there are some great combinations of balance and twists that should take you out of your comfort zone. 

Conclusion and next steps

I completed the challenge in 25 days and the most days I did yoga consecutively was 12 days. Overall I really enjoyed this challenge and achieved the expected improvements and outcomes. Furthermore the variety of the workouts resulted in full body exercise throughout the challenge. Even though I am quite an experienced yogi, I found the workouts fun, challenging and extremely effective. One of the few disadvantages doing online yoga is that you have to keep looking at the video to check you are doing the correct poses. Practicing on consecutive days improves your knowledge of the poses, consequently your progress is more fluid as you don’t need to check the video so often. Other Man Flow Yoga members appear to have enjoyed it as there were plenty of comments on the challenge page on the website and the Facebook community.

Completing this challenge has reminded of why Man Flow Yoga is a great platform to do yoga and stay fit and healthy. It believes that getting and staying in shape should be a simple process. By doing the right exercises and investing 20 to 30 minutes every other day you will see great results. If your goal is to stay healthy, injury-free and mobile, MFY workouts are exactly what you need. Man Flow Yoga is full of great content. The Workout Library currently has more than 200 videos over twenty minutes in length. It allows you to do workouts with different skill levels and target different areas of the body. You can also select workout to target a particular fitness focus or intensity level. Membership offers great value with the most costly membership being cheaper than the cost of a single yoga class!

Functional Training Blueprint


Do you have a friend who you think is fit and healthy? Who is capable of astounding displays of strength? But then they strain their back when getting out of bed or trying to open a jar of pickles! Worse yet, have you lived through that story yourself? If it is you should consider incorporating functional training into your exercise routine.

It’s easy to get buried in the avalanche of exercise terms that float around the fitness scene. Whether it’s at your local gym or researching online, the information can be overwhelming. Recently, one of the terms that have started to receive a fair amount of attention is functional training. So what exactly is functional training and how can you benefit by including it into your fitness routine? I plan to answer that question in detail here and explain how it can provide sustainable health and fitness.

What is Functional Training?

There is some confusion about what functional training is. Most of it is centred on the easy, yet incorrect association with the idea of functional strength. People who incorporate functional training into their regiment often do acquire functional strength. Functional strength, however, is a broader idea that can be applied to almost any form of utilisable strength. What sets functional training apart from targeted athletic training, is the history and application. 

Functional training prepares the body to better withstand the strains of every-day life. From walking around with a tired two-year-old in your arms to moving a sofa to a new apartment. Functional training helps to keep you performing at your best in daily life. It aims to protect your body from harm, but its usefulness as a training regimen extends far beyond that.

Physical Therapy

Functional Training has its roots in physical therapy. It can help rehabilitate injured patients and strengthen the body’s core to create a stable platform for recovery. Over time, practitioners found that the same exercises that were useful to regain strength and mobility. It's also useful in preventing injury and maintaining the fitness of everyday people. It does this by emphasising movement over muscle and unilateral movement.

Movement over Muscle

Emphasising movement over muscle is the strategy of building functional strength through the full range of motion. This approach makes the body more adaptable to diverse situations and better protected from the demands of life. Powerlifters tend to build strength in a limited range of motion. This strength is limited in utility. Functional training seeks to strengthen and maintain the body through the full range of motion. This will protect your body and keep you youthful. Functional training practitioners might not be as powerful as bodybuilders, but they will be able to apply their strength in a broader range of situations.


Unilateral Movement

Unilateral movement is deliberately isolating a muscle movement to a single muscle group or side of the body. It’s important for functional training because this is where the most strain and damage occurs in daily life. As you’re pulling or lifting with one side of the body while the other side of the body is occupied, it’s easy to injure yourself. A recent study shows that unilateral movement strengthens both sides of the body. By focusing on both mobility and unilateral movement, functional training protects the body through the widest range of activities.

What are the Benefits of Functional Training?

You can benefit from functional training which can help to protect your body from damage. Functional training prepares you from unexpected strain or the normal debilitating effects of ageing or misuse of your body. As a culture, we are more sedentary than ever. The normal activities of life used to fulfil the role that exercise must fulfil today. If we want to keep our mobility as we age and protect our physical longevity and independence, we have to make it a priority. 

The Benefits for Everyone

As comical as it is, the thought of pulling a muscle while opening a jar of pickles isn’t just a funny joke. Sometimes it’s the most mundane activities that can introduce an injury into our lives. These injuries can make every other activity painful. Functional training can help you cut your risk of every-day injuries.

The focus on unilateral movements helps functional training practitioners concentrate on strengthening a muscle group. They do this while expanding through the entire range of motion. Consequently, functional training can help you become more flexible as your strength increases. Many forms of strength training negatively impact your flexibility. This is because they focusing on building power in a limited range of motion. This is great for building explosive power within that limited range, but it can be easy to injure yourself if you extend beyond it.

Functional training can also help to improve your posture. This can greatly improve your comfort through every challenge through the day. That small change alone can have a cumulative effect on your health. 

The Benefits for Focused Athletes

Functional training can serve as an excellent way to create a sound foundation to work toward sport-specific goals. It can do this by targeting neglected areas of your body which you might not exercise during focused training. This is true particularly for non-professionals who lack a dedicated strength coach. While focused exercises that mimic the movement you will use in your sport will help you excel in competition the most, they can also leave you weak in other areas.

Additionally, functional training can help you to improve your balance and coordination. It also helps reduce joint pain that might interfere with your training. Studies show a 30% reduction in hip pain in recovering patients from utilising this type of exercise. 

What is the History of Functional Training?

Functional training has a unique history that makes it especially suited for avoiding injury and maintaining mobility and longevity. Once you are familiar with the basic theory and practices of functional training, it’s not surprising to learn that it has its roots in physical therapy. After World War I, many veterans returned home wounded with debilitating disabilities. Some had been robbed of everyday comforts that we take for granted. For many, sitting, standing or even basic motion became painful and difficult. To help these wounded veterans regain some measure of comfort and independence, a new science began to emerge after an act of Congress. 

In 1917, shortly after declaring war on Germany, the United States Congress passed the War Risk Insurance Act. This act specified that all disabled soldiers would receive rehabilitation after returning home from duty. It was the first bill of its kind. The Army Medical Department acknowledged that rehabilitation therapy would be a fundamental part of its health care policy from then on. This was in part to care for the veterans, and in part to avoid costly disability fees that had plagued the U.S. since the civil war. This act marked the birth of rehabilitative medicine. 

Therapist uptake

The technologies developed in this period were soon applied to injured people of all backgrounds. Physical therapists, occupational therapists and other mobility specialists applied these techniques to their patient care. It wasn’t long before these therapies made their way to health-conscious people looking for a way to benefit from the restorative exercises. They discovered that functional training could improve their general health and prevent the debilitating effects of old age.


What types of exercise are functional?

People often confuse functional exercise with exercise that has a specific purpose. All forms of exercise accomplish a goal and have a purpose. Functional training focuses on rebuilding, maintaining or enhancing the normal function of the body as you work in your day-to-day life. Functional training is built around strengthening the body to manage various tasks. These range from lifting a small amount of weight and carrying it through a range of motions. It will strengthen joints through a full range of motion and bending or stretching the body. Most functional training falls into one of two main categories: low-intensity and high-intensity training.

Low-Intensity Training

Low-intensity functional exercise is the most similar in scope to functional training origins as physical therapy. It is used primarily by seniors and by people who are recovering from injuries. They will either have limited mobility or independence in movement.

Examples of low-intensity functional exercises include one-legged lunges, standing thoracic openers, one-legged dumbbell rows, unweighted squats, side lunges and planks. Any exercise which emphasises movement through a muscle group’s entire range of motion can be used for functional training. Low-intensity versions emphasise bodyweight exercises over weighted exercises. The concentration on slow, deliberate movements over quick jerky movements is important. They create a low impact routine. This will help to preserve movement while engaging the relevant muscle groups. 


High-Intensity Training

High-intensity functional training exercises are used primarily by healthy people. It enables them to maximise the utility of their body during day-to-day life. They are also used by recovering patients who are nearing the end of their therapy and are looking for ways to prevent future injury. Athletes use functional training to complete their routines and strengthen weaker muscle groups missed in sport specific training. It can also help athletes prevent injury and rehabilitation.

Examples of high-intensity functional workouts include modified versions of the low-intensity exercises. They are modified by adding additional weight and increased repetitions. Additional movements include kettlebell snatches, kettlebell get-ups, stability ball exercises, battling rope waves, bear crawls and others. Natural movements are still emphasised, but movements are usually augmented with additional weight and an increased focus on maximising the full range of motion. 

What is Functional Training equipment?

In recent years, a broad range of functional training equipment has evolved to support the activity. Functional training equipment is designed to emphasise the natural movement of muscle groups through their full range of motion. You’ll see a lot of equipment used in other forms of exercise that are utilised in unique ways by advocates of functional training.

Stability and Bosu balls

Stability and Bosu balls are an important part of functional training since they are excellent for strengthening the core and stabiliser muscles. Having a weak core and stabiliser muscles is a common cause of injury in day-to-day life. Sitting, leaning, lying or kneeling on stability balls while doing other exercises activates your stabiliser muscles and strengthens your core.

Medicine balls

Medicine balls are used to simulate the awkward weight we must often manage in our daily lives. They also help to build core strength. Same-side and alternating rotational, overhead, kneeling throws and Russian twists are all functional training exercises that incorporate medicine balls.

Dumbbells and Kettlebells

The key to using dumbbells or kettlebells in functional training is focusing on the movement rather than gaining strength or power. High pulls, rows, squat and presses, snatches, sumo dead-lifts and lunge and presses are all examples of functional training utilising dumbbells and kettlebells.


Battling Ropes

What are standing and sitting hip tosses, alternating waves, swirls, jumping jacks, power slams and ski steps? They are all excellent functional training exercises done with battling ropes. There is a strong emphasis on full motion through the arms while building strength in the core.


In functional training, sleds are used to build strength in the legs, shoulders, core and back. It is a versatile piece of equipment that produces excellent results. You can use it to mimic the mechanics of running without negatively impacting the lower body. In fact, a lot of people who might not otherwise be able to run can obtain great results. You can train in a large variety of movements. Sleds can be pushed, pulled or dragged in dynamic and fluid ways to develop power and strength.

Rowing machines

Rowing machines are used in functional training to target the lower back, core, shoulders and legs for mobility, extension and stability. Besides traditional rows and shrugs, you can focus on one-legged and one-armed variations. These types of exercise can help you obtain a fuller range of motion.

Foam Rollers

Foam rollers are cylindrical rolls of hard foam. They are used in functional training to limit a range of motion or to help elongate a motion, depending on the needs of the individual. For recovering individuals, foam rollers provide extra support to prevent re-injury during therapy.

What are the drawbacks of functional training?

Every fitness philosophy has its benefits and its drawbacks. The same is true for functional training. With its origins in physical therapy, functional training is great for making recovery more comfortable. It increases comfort while patients work through the day-to-day challenges of life. Functional training has less impact when it is applied to more specialised training goals including sports and other forms of competition.

Limitations in Sport-Specific Applications

A major critique of functional training based approaches to fitness is when it’s applied to sports-specific training goals. In sports where explosive power is desired to accomplish specific movements, a specialised training regimen targeting these functions will yield greater results. Utilising functional training in this context won’t typically harm the athlete. The time spent on a generalist approach to fitness, however, can represent an opportunity cost that could be better utilised by focusing on the relevant movements. This especially applies to movements where explosive power is optimal for maximum competitive performance.

Functional training routines focus on building strength through the full range of motion as muscle systems are elongated and extended. The requirements of sports performance often require the opposite approach, to produce power while muscles are contracting in a limited range of motion. This lets the athlete apply their power where the mechanical advantage of the body is most optimum and create explosive force. 


Limitations in Recovery Therapy

Although functional training has proven to be useful to prevent damage and enhance mobility, research studying its benefit to recovery has had mixed results. The study suggests that although pain is usually reduced, recovery time isn’t necessarily shortened. Patients looking to use functional training to reduce their recovery time might be disappointed by the results.


Functional training is a great form of exercise for anyone looking to enhance their general health and mobility. It’s also useful for people looking to ward off potential injuries to their body caused by the stresses of daily life. If you are always looking for new exercises to work into your schedule, functional training can be a good addition. For athletes with a narrower set of performance goals, you are probably better off sticking to a targeted training program. 

Author: Manny

I am an easy going and sociable adventurer. My main hustle is helping run Australia’s number one community marketplace. I am an inflexible Yogi, functional fitness warrior and beginner boxer. I am huge Wire fan and enjoy watching well written film or TV. Woodwork is my latest passion and dream of having my own workshop or just a small toolshed! Currently listening to my favourite community radio station while making dovetail joints.

The Ultimate Suspension Training System Primer


Strength training is one of the most important components of any exercise regimen. It is effective in blasting away fat and gaining lean muscle mass. Doing strength training, whether alone or with other forms of exercise like cardio, is the most efficient way to burn calories. This is why strength training is very popular. Suspension training is a strength-training exercise that is challenging, but very effective. In this guide you will learn what this type of training is and why you should include it in your exercise regimen.

Suspension Training A to Z

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What is Suspension Training and what is it good for?

Suspension training is advanced functional training built around a pulley-style system. It consists of straps, ropes, and/or webbing along with your body weight for a full-body workout. The name is a bit misleading--you aren't suspended in the air while exercising. While certain body parts may or may not be raised in the air, you will generally maintain some type of contact with the floor or ground.

Rope training has been around since the early 1800s, but it wasn't put into a "system" until the 1990s. Suspension training was developed by and for Navy Seals. Randy Hetrick, a former Navy Seal, developed the suspension training system and adapted it to every day use in 1997. Navy Seals are some of the toughest soldiers on the planet, so they need exercises that will challenge them at or above their skill level. Suspension training does this--in other words, it's hard. Despite the difficulty level, it is recommended for civilians as well as soldiers who want to get in shape and build lean muscle.

Basic Design

One of the things that makes suspension training very popular is the fact that you can do it anywhere with minimal equipment. Hetrick created a suspension trainer with a jiu jitsu belt and webbing from a parachute. You basically just need your ropes/pulleys etc. and something to suspend it from. This could be a door, a tree, a wall, a fence, or anything sturdy enough to support you that your equipment can be suspended from. You don't need a lot of space, an expensive gym membership, or bulky weights. So you can choose to scavenge some supplies from around your home/office like Hetrick did. Or you can go out and buy specific suspension training equipment.

malewellness_basic suspension trainer

What can suspension training do for you? The general answer is as stated before; burn fat and build lean muscle efficiently. Efficient is a term that can get thrown around a lot so what exactly does that mean? At its core, suspension training is an all-in-one system. It is something that can build strength, flexibility, balance, and stability all at the same time. This is what separates suspension training from other strength training exercises. You get the maximum amount of results in a minimal amount of time. This is what an efficient exercise does for you.

What is a Suspension Training System?

While making a suspension training is very cost efficient, buying a suspension trainer has many advantages. A suspension training system is professionally designed, featuring high quality construction and materials. With this type of system you can be sure that you are using safe and durable quality products. You want equipment that can last throughout your toughest workouts.

There are many types of suspension trainers available. For example the TRX tactical is designed with soldiers in mind. This is the toughest, most rugged suspension trainer available. It can survive any harsh condition that a soldier may be in. Many professional athletes use this premium grade suspension training system as well. 

By contrast, a more basic suspension training system may be more suited for home use. This doesn't mean that the quality is bad, or worse. It means that it may use different material and may be a different size. It is more suited for the average civilian who isn't doing suspension training for professional reasons.

Suspension training systems are more than ropes and pulleys. They can be fitted with a variety of foot loops, handles, or anything else that can make suspension training dynamic. Many of them have features such as antimicrobial material and ergonomic handles. Most also include training manuals, DVDs, or apps that can get you going in the right direction. Designed to handle body weight, torque, and any other stressors that could make a homemade system fall apart. You can worry less about injury with a high quality made suspension training system. If you are serious about functional and strength training, getting a professional system should be at the top of your to-do list.

Is This Type of Exercise Effective?

Suspension training is a very effective exercise when it comes to total body fitness. It is a remarkable discipline that gives you results if you put the work in.

Where suspension training shines is for developing a strong core. All suspension training exercises need you to stabilize your core (abs, lower back, etc.). This allows you to get the maximum impact from gravity resistance. This means that no matter which muscle you are focusing on you are also working out your core. Research shows that suspension training outperforms any other type of exercise when it comes to building core strength. Want a six pack? Suspension training will get you there faster than doing sit ups all day.

Building excellent core strength will benefit all your other exercise efforts. A strong core is needed in just about everything you do because your core is where your power comes from. Having a strong core can also help prevent injuries


Martha Purdy, is a physiotherapist and Pilates instructor with Synergy Physiotherapy and Pilates.“It’s important to build core stability first, and then build core strength,” Purdy explains. “You want to get the deeper muscles working first.” Purdy says that when you’ve got a strong core,”everything else will fit into place on top of it,” meaning your overall fitness will improve, making you less prone to injury down the road.

It's safe to say that since suspension training gives you a strong core, it can give you a strong everything. There aren't many total body exercises that can make this claim. Therefore, suspension training is effective for exercising all parts of the body.

Can Suspension Training Build Muscle?

The short answer to this is YES. Suspension training does an excellent job of building muscles in the body. Here is a brief explanation of how participating in suspension training can build your muscles.

The body is full of skeletal muscles. There are around 650 skeletal muscles in the body, all of which can be built up to be stronger. To build muscle, you have to tear it down first. This is done through resistance to gravity. You actually resist gravity every second that you aren't laying down. Daily activity, however, isn't enough to tear muscles down enough to activate hypertrophy. Hypertrophy is the term used for muscle growth. So, what is all this about tearing up your muscles and activating hypertrophy? Better yet, what does this have to do with suspension training? 

Muscle growth

Muscle is built is through exercise, but more specifically through damaging the myofibrils. These are the fibers that make up muscles. After exercising, as you rest, your body repairs these damaged myofibrils by creating new myofibrils. Fused together with the damaged myofibrils it makes new, thicker myofibrils. The best part about this process is that it is never-ending. So you can damage your myofibrils over and over again to create bigger muscles (hypertrophy). For you to tear muscles down, you must have resistance to gravity. Every day activities don't provide you with enough resistance as you've already developed your muscles enough to do them. That is why weight lifting is popular--it provides enough resistance to gravity to tear down muscles.

Suspension training is effective in tearing down muscles because it allows you to use your own body weight. By changing positions, you can make the suspension training more or less challenging. On top of that, not only are your core muscles resisting gravity, but they are supporting the rest of your muscles. This creates even more resistance on your core. This is why suspension training is great for building core muscles, or any muscles for that matter.

Are there some drawbacks in doing Suspension Training?

So far you've read all good news about suspension training. We've sworn by its effectiveness and we stand by it. Despite this, there are some things to be concerned about, as with any exercise or training program that you try. Suspension training is very beneficial, but there are a few drawbacks you may want to consider before diving in. It's only fair that you know the good and the bad, so here are the drawbacks for you to consider.

If you aren't actively engaging your core the entire time, you won't get the full benefits from suspension training. Proper form for any exercise determines how well the exercise will work for you and it also helps to prevent injuries. Suspension training is no different in that you must use the correct form. In this case, the correct form is keeping tension in your core. Without the tension, you may not benefit much from the training which can lead you to think that suspension training doesn't work.

Listen to your body

Since suspension training works out your entire body at one time, recovery can be tough. There is a good chance you will be sore everywhere all at once. This can be hard, especially if you are new to suspension training or new to exercise. It also means you may need extra recovery time until your body gets used to it. So you might not be able to exercise as much as you would like to when you first get started. Remember to always listen your body and make time for recovery.

Suspension training will actually have a limit in building muscle. On the bright side, it will take you a while to get to this limit. But the truth is that suspension training, like any body weight exercise, becomes ineffective once you reach a certain fitness level. This is because to build muscle, you need to keep adding weight. Suspension training is limited to your body weight, so this means you can max out as far as building muscles is concerned. In some cases, this can be alleviated by adding weights to yourself, such as a weight vest or ankle weights, but these are only going to help so much.


Range of motion

Adjusting the leverage point may cause an injury. A major plus of suspension training is the ability to change the range of motion of many exercises. Changing a movement by only a few degrees can make it a different exercise altogether. If you perform said new exercise in the way that you performed the first exercise, this could lead to an injury.

On top of that, shifting your body by only a few degrees can actually cause more resistance. This may seem like a great idea since more resistance means more tearing of the muscles, which means more muscle growth, but it isn't. To clarify this, let's say you are doing a bench press, for example, and you add ten pounds to each side, you know exactly how much more weight you're adding. You know beforehand whether or not you can handle that much extra weight. However, in the case of shifting by a few degrees during a suspension training exercise, it can lead to an unknown amount of resistance. You could be doing too much too fast which can lead to an injury.

Can exercise Newbies do Suspension Training?

Suspension training is great for people no matter what their fitness level is. It is good for people who are new to exercise because it's so adjustable. It is one of those things where what you put in is what you get out of it. For newbies, they may not have a lot of strength yet so they won't be doing any advanced training. This doesn't mean that suspension training is easy for newbies. But newbies do have a larger learning curve with suspension training than with a lot of other exercises.

Suspension training is a very versatile type of fitness training. Because of its versatility, it is suitable for elderly people as well. It is also good because it's simple to set up and simple to use, newbies don't have to fumble around trying to figure out how to use complicated equipment. Cost-wise, newbies can get into fitness without having to spend a lot of money. 


Training with no fear

Another newbie benefit is anonymity (if the newbie chooses this). Many newbies can be intimidated by other, strong, more fit people so this deters them from going to the gym and going to work out. Since the suspension training is excellent for home use, newbies can workout from the comfort of their own home, on their own time. They still get an amazing workout without fear of from embarrassment.

There are a couple of concerns for newbies when it comes to suspension training. Some of these concerns were discussed in the drawbacks section. For newbies and elderly people, at the start, suspension training system is going to cause some soreness. This should not discourage them as it is proof that the exercise is effective.

Newbies may also have a problem with learning the correct forms to make suspension training effective. Although this can be remedied with time and practice, it can be discouraging at first when a newbie doesn't see results as fast as they wanted to.

There aren't that many drawbacks for newbies and the drawbacks aren't significant enough to impact the results from suspension training. So in short, yes, exercise newbies can do suspension training. They can do it safely and in any environment that they choose too.

Can this training improve performance in other sports?

Athletes have to perform at a much higher skill level than most people when it comes to physical and mental abilities. According to Very Well Fit to reach their potential in these areas, there are five components of fitness that athletes must develop and suspension training can help with that. 

Cardiovascular Endurance

Cardiovascular endurance refers to how well your body takes in oxygen and distribute it to your cells via your heart and lungs. Not only will this improve an athlete's performance, but it will also reduce the risk of cardiovascular disease. To improve cardiovascular endurance, you must challenge your cardiovascular system through cardio exercises. Suspension training is full body weight training system. It can provide a lot of cardiovascular benefits because athletes are able to change the speed and intensity of their workout.

Muscular Endurance

Muscular endurance is a muscle's ability to continuously perform under fatigued conditions. Athletes often have to be able to complete entire games, circuits, competitions, etc. without taking a break. In other words, muscular endurance isn't about how many you can do, but rather, how long you can do it. With the suspension training system, one easy way to increase muscular endurance is to speed up your exercises. You can also stop counting reps and simply do an exercise until you are fatigued. Make it a goal to increase the amount of time rather than the number of reps.

malewellness_ Suspension_training_muscle_strength

Muscular Strength

It's already been stated a few times that suspension training helps you improve muscular strength. Athletes need muscular endurance and muscular strength to perform their best in sports. It could be throwing the farthest, hitting the ball the hardest, climbing, swimming, or anything else that athletes do. The more muscular strength they have, the more they can do. Suspension training is great because athletes can work on muscular strength and endurance at the same time.


Flexibility is incredibly important for athletes. One of the most important reasons that athletes need flexibility is to prevent injuries. This is because flexibility improves the range of motion of your joints. Having a good range of motion is incredibly important in all sport. It is even more so in sports like football, rugby, and others that involve a lot of impacts. Suspension training is great for improving flexibility because the straps allow you to stretch your body out in many different ways. They also allow you to add gentle movement to your stretching which can help you be more flexible in specific areas. 

Body Composition

Athletes need a low fat ratio on their bodies. Having too much fat can cause a whole host of health problems including making an athlete sluggish and causing them to not be able to perform well. Athletes gain and improve good body composition when they focus on the other four components of good health. Doing suspension training is great for the other four components, so it is great for improving body composition. 

What other sports and activities compliments suspension training?


Yoga is a great fitness and wellness activity that really compliments suspension training. Doing yoga will improve posture and balance, and increase flexibility. Many of the poses can be done using suspension training straps to make them a little more dynamic and challenging. Suspension training will help you build the muscle you need to get better at doing yoga. And yoga will give you the flexibility and balance to increase your range in suspension training. These two types of exercises are a great support for one another. 


Pilates is another great compliment to suspension training. In pilates, you use your body weight for resistance like you do in suspension training. Both of these training styles focuses on core strength. Suspension training builds core strength by suspending you in the air while pilates builds core strength while you exercise on the ground. Another similarity is the benefits you get from the equipment in both training types is similar. With pilates, the equipment is bulkier, heavier, and not always accessible, so allow suspension training to pick up the slack. 

malewellness_ Suspension_training_Yoga_pilates


Cardio exercise also compliments suspension training well. While suspension training does give you some cardio benefits, it is more focused on building lean muscle. Supplementing your workout routine with cardio exercises can make your suspension training more complete. The additional cardio can help you to burn fat even faster which will, in turn, allow you to build even more lean muscle. 

Can you do Suspension Training when recovering from injury?

Before discussing doing suspension training when rehabbing from injury, it is worth noting that doing it will reduce your risk of injury. Since suspension training is a total body workout, you enhance flexibility and build strength. This decreases your chance of injury when doing other exercise or playing sport. You also have to focus on having the proper form so once you nail that, there is even a smaller chance of injury. According to, the chance of injury is reduced by:

Lower limb injuries by 39%
Acute knee injuries by 54%
ACL injuries by 88%
Ankle sprain by 50%

Not only is your risk of injury reduced, but suspension training is great to use as a rehab tool for existing injuries. You can adjust suspension training exercises according to your body weight and body placement. This makes it great for exercising injured areas without putting to much pressure on them. In fact, suspension training is regularly used in sports medicine to help injured athletes recover.

Another consideration is that with suspension training, you can exercise specific muscles and parts of your body. This means that you can exercise the uninjured part of your body easily without disturbing or stressing the injured side. Continuing to work out while injured can actually help you heal quicker and better than if you don't work out at all. When doing this, be mindful of how much pain you are feeling. If you are in pain while exercising, this is a clear sign that you should probably stop.


Suspension training is almost like an all-in-one solution to fitness training. You get to work out every single muscle in your body and you will spend less time in the gym to do it. It's also cost-effective since you don't need a bunch of bulky equipment or a costly gym membership.

Suspension training is a great, functional training system for everyone of all fitness and skill levels. Sure there are a few drawbacks (every exercise has them), but with caution and planning, you can get some of the best results you've ever seen from a training program. You'll build muscle, burn fat, and get into the best shape of your life. Pair suspension training with the proper nutrition and the results could amaze you. When you find the right suspension trainer, you will learn so many great ways to train and benefit from it as so many. people have been since its creation in the late 90s. 

Author: Manny

I am an easy going and sociable adventurer. My main hustle is helping run Australia’s number one community marketplace. I am an inflexible Yogi, functional fitness warrior and beginner boxer. I am huge Wire fan and enjoy watching well written film or TV. Woodwork is my latest passion and dream of having my own workshop or just a small toolshed! Currently listening to my favourite community radio station while making dovetail joints.

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